Kick-Start Recipe Guide

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Kick-Start Recipe Guide Introductory Recipes For Beginners Who Are New To Dieting

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For those of you who are new to preparing your own meals, the idea of eating bland, boring “health” foods on a regular basis probably sounds grueling… And we couldn’t agree more! That’s why Clark has compiled a collection of his all time favorite recipes that will allow you to transform even the most basic foods into flavorful meals that all men will love. Clark’s Kick-Start Recipe Guide breaks through the stereotype that all diets are unappetizing by delivering over 10 of his most simple and convenient recipes for making even the healthiest T-boosting foods taste irresistible. Weather it’s a low-sugar homemade sauce recipe or a simple combination of herbs and spices, Clark has included a wide variety of ways to up the flavor every food found on the Test Max menu. By using this simple recipe cheat sheet, you’ll have the exact blueprint to making the best hormone-supporting foods appetizing and enjoyable as a beginner who is new to dieting, or as a pro-testosterone lifestyler who wants to reap all the benefits of following a hormone friendly diet without sacrificing any of the great taste.

TABLE OF TASTY CONTENTS: 1.

Clark’s All Natural BBQ Sauce (for any protein source)

2.

Grilled Salmon Teriyaki Marinade Recipe

3.

Balsamic Walnut & Goat Cheese Spinach Salad

4.

Tossed Breakfast: Clark’s Mushroom & Spinach Scramble

5.

Man-Maker Chili

6.

Green Apple Guacamole

7.

Easy Oven Baked Sweet Potatoes

8.

Three Bean Billy Jean: Clark’s Cold Bean Salad

9.

Lemon Chicken Skillet

10. Simple Spiced Almonds 11. Peanut Butter Cup Smoothie 12. Pumped Up Pumpkin Pie Smoothie 13. Mocha Coconut Frappuccino Smoothie 14. Orange Julius Smoothie

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CLARK’S ALL NATURAL BBQ SAUCE INGREDIENTS: 15 oz. (1 can) Natural Tomato Sauce 3/4 cup Water 1/4 cup Balsamic Vinegar 2 teaspoons Mustard 1/3 cup Raw Honey 2 tablespoons Natural Maple Syrup 1 teaspoon Real Salt 3/4 teaspoons Onion Powder 1 teaspoon Smoked Paprika INSTRUCTIONS: Add all ingredients to a medium sized saucepan and whisk together. Bring to a simmer over medium/high heat. Reduce heat to medium and let simmer for 15-20 minutes, or until sauce has thickened to desired consistency. Let cool. Store in an airtight container such as a sealable mason jar. This recipe will keep for several weeks in the refrigerator.

PRO TIP

For best results, I add 2 tablespoons of this sauce onto my protein sources to switch things up a bit. After your meat is cooked, you can simply add a serving right on top. I think it tastes best over top of beef and chicken however you can add it your meatloaf or even your eggs!

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GRILLED SALMON TERIYAKI MARINADE RECIPE SALMON FILLET INGREDIENTS: 7 salmon fillets MARINADE INGREDIENTS: 1 large bottle low sodium soy sauce 1/4 lb ginger (2-3 large ginger roots) 1/2 cup minced garlic 2 tbsp sesame oil 2 tbsp rice vinegar 2 tbsp natural honey Sliced green onion to garnish

PRO TIPS

If your salmon is thinner it may broil faster. If this is your first time making it check your salmon after 2 minutes of being broiled skin down after flipping. Be sure to spray your pan with non-stick cooking spray or your salmon will stick. When you’re cooking the salmon fillets, place the oven rack 3-4 inches from broiler, and turn broiler to high. If you are going to be making this recipe with the intention of eating a single portion of it for lunch or dinner this week, prepare your salmon slightly more raw than you want it since the microwave cooks it additionally. For example I like mine medium rare, so I cook it rare and just sear it on the outside. Do not marinate the salmon for more than 3 hours or it will get too salty.

INSTRUCTIONS: Mix all marinade ingredients in large tupperware bowl Chop salmon so it fits in and marinate for 1-3 hours Broil skin up for 5 minutes Flip and broil for 4 minutes, check doneness and broil more until desired temperature.

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BALSAMIC WALNUT & GOAT CHEESE SPINACH SALAD SALAD INGREDIENTS: 8 ounces baby spinach, washed and dried 3 ounces goat cheese, crumbled 1/2 cup toasted walnuts 1/2 cup craisins pepper to taste BALSAMIC VINAIGRETTE: 1 tablespoon Dijon mustard 3 tablespoons balsamic vinegar 5 tablespoons extra virgin olive oil 1/4 teaspoon salt 1/4 teaspoon pepper INSTRUCTIONS: Place spinach, goat cheese, craisins, and nuts in a salad bowl. Whisk dressing ingredients together and drizzle over greens. Season to taste with fresh ground black pepper.

PRO TIP

This recipe should make you one large salad. If you want to enjoy this salad for a few servings, simply buy the ingredients in bulk. To simplify this recipe, skip the homemade dressing and just go with a low-fat dressing of choice.

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TOSSED BREAKFAST: MUSHROOM & SPINACH SCRAMBLE INGREDIENTS: 8 large eggs kosher salt Pepper 2 tbsp. olive oil 1 medium onion 8 oz. cremini or white mushrooms 4 c. spinach 4 oz. Swiss (optional) INSTRUCTIONS: In a large bowl, whisk together the eggs, 1 tablespoon water, and 1/2 teaspoon each salt and pepper. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the onion and 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally, until very tender, about 8 minutes. Increase the heat to medium-high, add the mushrooms and cook, tossing occasionally, until golden brown and tender, 4 to 5 minutes. Meanwhile, heat the remaining tablespoon oil in a 10-inch nonstick skillet over medium heat. Add the eggs and cook, stirring every few seconds with a rubber spatula, to desired doneness, 2 to 3 minutes for medium-soft eggs. Add the spinach to the eggs and cook, folding it in, until beginning to wilt. Fold in the mushroom mixture and Swiss if desired.

PRO TIP

This recipe will make 4 servings. So you can easily store this in a large glass tupperware dish and enjoy it for 3 additional mornings as well or enjoy this dish with the family on the weekend mornings. You can add slices of avocado or even fresh salsa to top it off.

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MAN MAKER CHILI INGREDIENTS: 1.25 lbs. lean ground turkey (or lean ground beef) 1 small white onion, diced 1 bell pepper, chopped 1 29oz. can tomato sauce 1 15 oz. can black beans, rinsed and drained 1 15 oz. can kidney beans, rinsed and drained 1 14.5 oz. can diced tomatoes 2 tbsp. chili powder 1 tsp. ground cumin 1 tsp. garlic powder salt & pepper to taste INSTRUCTIONS: Prepare crockpot by spraying well with cooking spray or lining with a crockpot liner. Heat a large skillet over medium-high heat. Add diced onion to the skillet and cook for 1-2 minutes. Add the ground turkey to the skillet and cook until it is browned, making sure to break it up as you cook it. Add the turkey and onion to the bottom of the crockpot. Add the remaining ingredients on top and stir well to combine. Cover with lid and cook on high for 3 hours or low for 6-7 hours. Serve and enjoy!

PRO TIP

If you are going to be enjoying this recipe as lunch for the next few days, be sure to use seal-tight glass tupperware containers to ensure that your man maker chili on-the-go meal is leak-proof. You can also add slices of avocado or organic cheddar cheese to enhance the flavor.

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GREEN APPLE GUACAMOLE INGREDIENTS: 3 ripe avocados, pitted and flesh removed 1/2 large green apple, diced (about ¾ cup) 1/4 cup cilantro, chopped 1/2 jalapeño, small dice 1 tbsp lime juice 1/4 cup red onion, small dice 1 tsp kosher salt INSTRUCTIONS: In a bowl, mash the avocados with the back of a fork. Stir in the apple, cilantro, jalapeño, lime juice, red onion and salt. Refrigerate until ready to serve.

PRO TIP

A serving of this guacamole should be able to fit into the palm of your hand, which is roughly 3-5oz. You can enjoy this recipe as a stand alone snack or add it on top of any meal! The fresh, lively flavors make for a perfect addition to fish, salad, breakfast and sandwich recipes.

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EASY OVEN BAKED SWEET POTATOES INGREDIENTS: 5 Sweet potatoes Coconut oil Salt & pepper to taste INSTRUCTIONS: Preheat oven and wash the sweet potatoes: Preheat oven to 375°F. Scrub the sweet potatoes well and pat them dry with a dish towel. Oil them up: Prepare squares of aluminum foil for as many sweet potatoes as you are roasting. Melt 2 tbsp of coconut oil (or extra virgin olive oil) in a small glass cup in the microwave. Place each potato on a foil square and drizzle each with a little more than a teaspoon of melted coconut oil. Using your hands, rub the oil in a thin, even layer all over the potatoes. Prick with a fork, wrap, and roast: Prick each sweet potato several times with a fork and wrap loosely in the foil. Be sure the foil is well-sealed. Place on a baking sheet and put them into the oven to roast. Check for doneness: Depending on the size of your potatoes, it may take between 30 minutes to 1 hour for them to be done. Check at 30 minutes by squeezing one of the potatoes in a oven mitt protected hand and inserting a sharp knife or fork into the center. They should feel quite soft and the knife should easily glide all the way through. If not return to the oven and check again in 10 minutes. Enjoy now or save for later: Enjoy your sweet potatoes in the many ways listed below or store them in the refrigerator for later. For storage, I leave them wrapped in their foil jackets on the counter until cool and then pop them into a plastic bag or glass container and put them into the fridge. They will keep for several days. Reheat in a microwave or toaster oven or use in recipes as needed.

PRO TIPS

Sweet potatoes are very forgiving and can roast at heats lower or higher than 375°F, so the most efficient way to cook them is to include them in the oven while you are cooking something else. If there isn’t room for a tray, just tuck them in here and there directly on the rack but be sure to wrap them in foil as they can ooze liquid as they roast. If you don’t want to eat these as a whole potato, you can easily make a great tasting sweet potato mash. Simply peel away the skins after they’ve cooled down for about 20 minutes post cooking, place them in a large bowl, add 1 tablespoon of coconut oil, ¼ cup of 2% milk, and 2 tsp cinnamon and stir with a large fork to mash and combine.

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THREE BEAN BILLY JEAN: CLARK’S COLD BEAN SALAD INGREDIENTS: 15 oz. can red kidney beans 15 oz. can garbanzo beans 15 oz. can black beans 3 roma tomatoes 1/2 small red onion 1 cucumber (I use English) 1/2 cup fresh parsley 1/2 cup fresh cilantro DRESSING INGREDIENTS: Juice from 1 lemon (more to taste) 1-2 cloves garlic, minced 1 Tbsp. red wine vinegar 1 Tbsp. olive oil (omit for oil free) Salt to taste INSTRUCTIONS: Rinse and drain beans. Add to a large bowl. Dice tomato and cucumber, finely dice red onion. Roughly chop herbs, stems removed. Add to bowl. In a small bowl, add dressing ingredients and stir to combine. Pour dressing over salad and toss well. Add more lemon juice, vinegar, or salt to taste if desired. Can serve immediately, but best served after it chills in the fridge.

PRO TIP

This dish makes for a perfect in between meal snack - You don’t even have to heat it up or prep this dish after you’ve made it!

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LEMON CHICKEN SKILLET INGREDIENTS: 3 tablespoons coconut oil 6 chicken breasts, cubed Coupons 3 lemons, juiced and zested 1 1/2 cups vegetable broth 1 tablespoon lite soy sauce 1 tablespoon cornstarch 4 tablespoons honey 1/2 teaspoon poppy seeds 1/4 cup green onions, diced INSTRUCTIONS: Melt coconut oil in a large skillet over medium-high heat. Cut the chicken breasts into smaller pieces (it doesn’t have to look pretty) and add the chopped up chicken to the large stove top skillet. Cook until golden brown. Using a spatula, flip the pieces around every 2-3 minutes to ensure the chicken pieces evenly cook. In a medium bowl, whisk together lemon juice, lemon zest, vegetable broth, lite soy sauce, cornstarch and honey. Drizzle over the cooked chicken. Turn heat to low, cover and cook until the sauce thickens. Sprinkle with poppy seeds and green onions. Serve and enjoy!

PRO TIP

To preserve the freshness of this recipe, add little lemon slices to the tupperware that you’ll be storing this in.

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SIMPLE SPICED ALMONDS INGREDIENTS: 2 cups whole unsalted almonds 1 teaspoon ground cumin 1/4 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/2 teaspoon salt 2 teaspoons olive oil 1/4 teaspoon hot pepper sauce INSTRUCTIONS: Toast the almonds in a dry skillet over a medium heat, stirring frequently, until fragrant, about 3 minutes. Transfer the almonds to a bowl. In a small bowl, stir together the cumin, garlic, cayenne pepper and salt. Heat the oil in the skillet over medium heat. Stir the spices into the oil and cook, stirring until warm, about 30 seconds. Add the almonds and cook, stirring frequently, until the nuts are warm and the spices are evenly distributed. Add the hot pepper sauce and stir to distribute. Remove the almonds from the pan and allow them to cool before serving.

PRO TIP

If you are going to be packing a serving of these with you while you’re on the go or at the office, you can simply use little sandwich bags and pre-bag your portions as shown in the image below. This way you will always have a grab-and-go portion of delicious fat-packed almonds to power your metabolism.

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PEANUT BUTTER CUP PROTEIN SMOOTHIE INGREDIENTS: 2 tbsp of raw natural peanut butter (creamy or crunchy) 2 teaspoons raw cacao powder 1/4 cup of plain greek yogurt 1/2 medium banana 1.5 scoop chocolate protein powder 1 cup unsweetened almond milk (skim milk or water as options) 1/2 to 1 cup of ice - of course you can use more or less ice depending on desired thickness INSTRUCTIONS: Simply add in the liquid ingredients into the blender. Next, add the yogurt, banana, peanut butter, protein powder and cocoa powder. Add in ½ cup of ice and blend for 30-45 seconds. If the smoothie is not as thick as you desire, add in a few more pieces of ice and blend again.

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PUMPED UP PUMPKIN PIE SMOOTHIE INGREDIENTS: 1/2 medium banana 1/2 cup rolled oats 1/4 cup of vanilla greek yogurt 2 tbsp raw (natural) maple syrup 1/2 tsp sea salt 2 tsp vanilla extract 1/2 cup almond milk (unsweetened) 1/2 cup organic pumpkin puree 1 1/2 scoops of vanilla protein powder (optional) 1/2 to 1 cup of ice - of course you can use more or less ice depending on desired thickness INSTRUCTIONS: Simply add in the almond milk into the blender. Next, add all of the remaining ingredients into the blender and add ½ cup of ice to finish. Blend for about 30-45 seconds. If you want a smoother, creamier finished product, add in slightly more almond milk and blend for another 20 seconds. You can add in more ice (a few pieces at a time) and re-blend to thicken the smoothie up.

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MOCHA COCONUT FRAPPUCCINO SMOOTHIE INGREDIENTS: 1 1/2 scoops chocolate protein powder 6 oz brewed cold coffee 1/2cup full fat coconut milk 1/4 cup plain greek yogurt 1 tsp vanilla extract 1 cup unsweetened coconut flakes 1 1/2 scoops chocolate protein powder Sugar free Reddi-Whip (optional for top) 1/2 to 1 cup ice (start with ½ cup and simply blend in more ice if you want to thicken it up) INSTRUCTIONS: Add all ingredients into a blender with the liquids in first and blend on high until desired consistency is reached. Add a squirt of the Reddiwhip to top off your frappuccino smoothie if you’d like!

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ORANGE JULIUS PROTEIN SMOOTHIE INGREDIENTS: 1/2 cup vanilla greek yogurt 1/4 cup unsweetened coconut milk 1/4 cup raw (all natural) orange juice (you can use the juice from 2 freshly squeezed oranges instead) 1.5 scoop vanilla protein powder 1/2 cup ice (or as much to reach desired thickness) INSTRUCTIONS: Add all ingredients into a blender with the liquids in first and blend on high until desired consistency is reached.

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Master Test-Boosting Foods Catalog PROTEIN ANIMAL-BASED

SEAFOOD Salmon

GAME MEAT Crab

Eggs

Chicken

Bison Lobster

Duck

Beef

VEGETARIAN

Venison

Quinoa

Buckwheat

Organic Hummus

Lentils

Hemp Seed

Chia Seed

Clams

Halibut

Shrimp

Tilapia

Mackerel

Trout

Sardines

Quail

Elk

Pork

Lamb

Organ Meat

Whey Protein Powder

Pea Protein Powder Hemp Protein Powder

Oysters

Avoid Soy Based Products

FATS

Raw Nut Butter

Walnuts

Almonds

Macadamia Nuts

Cashews

Avacado

Avacado Oil

Sunflower Seeds

Pumpkin Seeds

Extra Virgin Olive Oil

Coconut Oil

Grass Fed Butter

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Master Test-Boosting Foods Catalog CARBS

Steel-cut Oatmeal

Legumes

Black Beans

Kidney Beans

Lima Beans

Sweet Potatoes

Red Potatoes

Beets

Squash

Carrots

Brown Rice

White Rice

Broccoli

Asparagus

Kale

Spinach

Leafy Greens

Cauliflower

Brussel Sprouts

Cabbage

Zucchini

Okra

Peas

Bell Pepper

Mushroom

Celery

Radish

Artichoke

Scallions

Cucumber

Onion

Apple

Banana

Grapefruit

Pomegranate

Cranberries

Plum

Pineapple

Blueberries

Cherries

Citrus Fruits

Gluten-free Whole Wheat Bread or Tortillas

VEGETABLES

FRUITS

Grapes

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Hand Portion Control Guide The Easy Way To Measure Serving Sizes and Portions

FINGER TIP 1 TSP

THUMB 1 OZ

PALM 3-4 OZ

HALF THUMB 1 TBSP

HANDFUL 1-2 OZ

CLOSED FIST 1 CUP

A closed fist is roughly 1 cup. This will be a great portion for carbohydrates. This also includes your fruits and vegetables too, since by their makeup they are technically carbohydrates as well. The top part of your thumb is roughly 1 tablespoon. This size is awesome for dietary fats like nut butters, cooking oils, and also for salad dressings and condiments. The open palm portion of your hand is between 3-5oz. This portion reference is perfect for proteins. For red meats, you’ll want to keep it closer to 3oz. Portions.

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MEAL MODIFICATIONS

For Her

If your significant other wants to join you on your journey to transforming your body and reaching your weight loss goals then we believe nothing should stand in your way. That’s why we’ve made sure to include a Meal Modification Guide For Her in your TestMax Nutrition System membership so that your partner could get the results you’ve always wanted – together.

HOW WILL FOLLOWING THE TESTMAX MEAL PLAN AFFECT THE FEMALE BODY? While TestMax can powerfully boost men’s testosterone levels, the female body works differently.

WHY SHOULD WOMEN MODIFY THE TESTMAX MEALS?

Females will only see a small boost in testosterone by following this meal plan, which will not result in masculinization effects in any way. In fact, incorporating small amounts of protestosterone nutrients can yield positive benefits such as increased energy as well as improved body composition.

Since the TestMax meal plan is loaded with recipes that contain male hormone supporting ingredients as well as estrogen-blocking foods, it’s important for women who are interested in enjoying these recipes to adjust their servings to meet their unique needs.

However, to ensure that the female’s hormone needs are met, a healthy blend of nutrients that benefit both sex hormones is ideal for the female dieter.

For every recipe in the TestMax meal plan, there are a variety of simple modifications you can make to ensure that each meal packs the hormone support that women require.

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HERE ARE THE 3 STEPS WOMEN CAN TAKE TO MAKE ANY GIVEN TESTMAX MEAL “PRO-ESTROGEN” STEP 1: REMOVE A QUARTER OF THE PROTEIN PORTION. Depending on your activity level and body weight, a woman’s protein intake will vary. Also, women carry less muscle mass than men do, which means they don’t require as much protein as a man traditionally does. Since the portion sizes in the TestMax meal plan recommend between 5-7oz of lean proteins and 3-5oz of red meat protein portions, women can simply cut a quarter off of this recommendation. STEP 2: ADD ONE SERVING OF A “PRO-ESTROGEN FOOD” OF CHOICE TO ANY TESTMAX MEAL. Soybean Products Soy is one of the richest sources of phytoestrogens on the planet, and therefore one of the foods that optimize estrogen. Reach for a serving size of tofu, soy milk or edamame to get your fix.

PRO TIPS 1. Every woman can transform any of the smoothie recipes found in the TestMax program into smoothies for her by using 1 scoop of soy protein powder instead of grass-fed whey. 2. You can also use a 4 oz portion of tofu as your protein source instead of the animal-based protein options listen in the recipes. 3. Lastly, women can also swap out any cruciferous vegetable for a handful of edamame. Cruciferous vegetables are known for lowering estrogen levels therefore women can consume edamame instead so that they keep their hormones at a healthy balance.

Flaxseeds Flaxseeds are said to provide three times more phytoestrogens than soy beans but your body will have trouble absorbing them unless they’re ground up prior to consumption.

PRO TIP 1. You can add 4 oz of flaxseeds to your smoothies, oatmeal, greek yogurt and also to any of the salad recipes. Dried Fruits Dried fruit, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way.These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body.

PRO TIP 1. You can simply grab a handful of these as a healthy snack choice during the day to ensure you’re getting the feminine friendly hormone support you need. STEP 3: USE PRO-ESTROGEN HERBS AND SPICES. Common herbs and spices that are also phytoestrogens include: parsley, anise seed, red clover, thyme, licorice, turmeric, hops and sage. Season any of the TestMax meals liberally to promote proestrogen balance naturally.

PRO TIP 1. To get the most potent effect, simply top off your personal portion of any TestMax recipe with one of these fresh herbs and/or spices.

The   Test   Boosting   Smoothie   Recipe   Guide  For   Men     

Carrot   Ginger   Protein   Smoothie   

      Ingredients  ● ¼   cup   chopped   pineapple  ● 1   medium   banana  ● 1   cup   organic   carrot   juice  ● 1   tsp   ground   turmeric   ● 1   tsp   ground   ginger  ● Squeeze   of   lemon  ● 1.5   scoop   vanilla   protein   powder  ● ½   to   1  cup   of   ice  (  use   more   or   less   ice   depending   on   desired   thickness)    Instructions  Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until  desired   consistency   is   reached.   For   a  thicker   smoothie,   add   a  few   more   ice   cubes   and   reblend.        

     

 

  Chocolate   Covered   Cherry   Protein   Smoothie   

    Ingredients  ● ● ● ● ● ●

1   cup   of   pitted   cherries   (frozen   cherries   work   best)  2   teaspoons   raw   cacao   powder  ¼   cup   of   plain   greek   yogurt  1.5   scoop   chocolate   protein   powder  1   cup   unsweetened   almond   milk   (skim   milk   or   water   as   options)  ½   to   1  cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions  Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until  desired   consistency   is   reached.   For   a  thicker   smoothie,   add   a  few   more   ice   cubes   and   reblend.      

       

 

  Kale   Pina­covado   protein   smoothie   

 

    Ingredients  ● ● ● ● ● ●

½   large   handfuls   of   kale  ½   cup   pineapple   chunks  ½   large   avocado  1   cup   organic   coconut   milk   (unsweetened)  1.5   scoop   vanilla   protein   powder  ½   to   1  cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions  Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until  desired   consistency   is   reached.   For   a  thicker   smoothie,   add   a  few   more   ice   cubes   and   reblend.      

       

 

Cinabun   Walnut   Protein   Crunch   Smoothie   

      Ingredients  ● ● ● ● ● ● ●

1   handful   of   walnuts  1   medium   banana  ¼   cup   of   plain   greek   yogurt  1   teaspoon   cinnamon  1.5   scoops   of   protein   powder   (vanilla   or   if   you   have   a  cinnamon   flavored   protein   powder,  that   will   be   the   best!)  1   cup   of   unsweetened   almond   milk   (you   can   use   skim   milk   or   water)  ½   to   1  cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions  Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until  desired   consistency   is   reached.   For   a  thicker   smoothie,   add   a  few   more   ice   cubes   and   reblend.